Classic / Position Cycle

Formats: Web, Text, Excel, | $29

Duration: 11 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Postural/pulling strength; Olympic lift technique

This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength. Most weights are determined by feel rather than being prescribed. This is a good cycle if you need to establish or re-learn better lifting positions.

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Sample Week

Week 1 Day 1 Monday
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Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom) - 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) - 5 sets
Jerk dip squat - 5 x 3

3 sets; no rest:
A1. Weighted back extension x 10
A2. Weighted planks - front/side x 10 sec hold

Week 1 of 11

Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.

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Week 1 Day 2 Tuesday
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Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 3 x 4 sets
Snatch - 60% x 3 x 5
Snatch push press + OHS - 5 x 3+1

3 sets; no rest:
A1. Bent row x 5
A2. Jack knife x 15

Notes: If jack knives (bent knees) are too easy for you, upgrade to V-ups (straight knees).

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Week 1 Day 3 Wednesday
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Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
Power clean + front squat + clean + jerk (5 sec pause in split) - 5 sets
Hang snatch high-pull, flat-footed - 4 x 4
Front squat - 75% x 4 x 4

3 sets; no rest:
A1. Back extension (5 sec pause in top) x max reps
A2. Standing plate twists - 10/side

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Week 1 Day 4 Thursday
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Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 3 x 4 sets
Clean & jerk - 60% x 3 + 1 x 5
Snatch balance - 5 x 3

3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max

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Week 1 Day 5 Friday
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Rest Day

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Week 1 Day 6 Saturday
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Your choice of warm-up series x 4 sets
Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk - same as snatch
Pause back squat (3 sec pause) - 75% x 3 x 3
Back squat - 75% of your pause squat weight x 5 x 3

4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold

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Week 1 Day 7 Sunday
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Rest Day

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